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Brain Overthinking Routine

The document outlines a daily routine to control overthinking, including a morning routine with deep breathing, a thought dump, and a brain reset walk. During study sessions, it recommends a 50-minute study period followed by a 5-minute break, with techniques to manage intrusive thoughts. An evening routine focuses on relaxation and journaling, along with extra tips to reduce screen time and avoid distractions for effective results over 7-10 days.

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nexoramindvibe
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2 views2 pages

Brain Overthinking Routine

The document outlines a daily routine to control overthinking, including a morning routine with deep breathing, a thought dump, and a brain reset walk. During study sessions, it recommends a 50-minute study period followed by a 5-minute break, with techniques to manage intrusive thoughts. An evening routine focuses on relaxation and journaling, along with extra tips to reduce screen time and avoid distractions for effective results over 7-10 days.

Uploaded by

nexoramindvibe
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Brain Overthinking Control - Daily Routine

1. Morning Routine (8-10 min)


-----------------------------
1. Deep Breathing (2 min)
- 4 sec inhale
- 6 sec exhale
- Repeat 10 times

2. Thought Dump (5 min)


- Write all thoughts in a notebook (short keywords)

3. Brain Reset Walk (3 min)


- Balcony or room, slow walk
- Phone away
- Feel the air, relax

2. During Study (50-60 min sessions)


-------------------------------------
1. Study 50 min -> 5 min break

2. Break:
- Eyes closed
- Slow breaths
- 5 sec "STOP" mental command if thoughts appear

3. Maximum 2 sessions continuously to control overthinking

3. Evening / Pre-Bed (8-10 min)


---------------------------------
1. Brain OFF Mode (3-5 min)
- Close eyes, focus on breathing
- Relax body, shoulders loose

2. Journaling / Thought Dump (3-5 min)


- Note what thoughts came
- Past/future thoughts write down
- Give "now I am not thinking" mental signal

3. Optional: Light calm music

Extra Tips:
------------
- Reduce screen time, especially at night
- Avoid fast dopamine apps (Reels, YouTube)
- If head heavy -> 4-7-8 breathing + jaw relax
- Follow routine daily for 7-10 days for noticeable results

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